Pre Class:

1) Run:

3 sets of – 3 minutes Easy, 2 minutes Moderate, 1 minute Hard

No Rest between intervals. 1 minute Walk between sets.

3 sets of – 2 minutes Easy, 1 minute Moderate, 30 seconds Hard

No Rest between intervals. 1 minute Walk between sets.

3 sets of – 1 minute Easy, 30 seconds Moderate, 15 seconds Hard

No Rest between intervals. 1 minute Walk between sets. Workout courtesy of Chris Hinshaw.

2) Dead Stop Front Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets.

WOD:

3) Clean High-Pull + High-Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

4) High-Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

5) Clean Pull + High-Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

6) 3 rounds AQAP:

1000m Assault Bike

21 Toes-to-bar

12 Alternating Dumbbell Squat Snatch 70/50

Dumbbell Snatch are 6/side.

Extra Work:

7) Single Arm Dumbbell Overhead Lunge: 3 sets of 50ft/side

Rest 60 seconds between sides.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE